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Build Muscular Arms Like Mark Wahlberg with this Workout Program

Add size to your bis and tris three times as fast to get guns like your favorite action star.

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  • 4 Days

  • 22

  • Yes

Mark Wahlberg
Mark Wahlberg

Mark Wahlberg started lifting weights in the 1980s, a time when training circulated around the techniques and information of golden-era bodybuilding. In this case, ignorance was bliss: One of the things they discovered was that working a muscle more often made it grow faster, but hitting it too often caused a plateau. That’s all there was to it. This program offers a combination of frequency and volume that’s just right and harkens back to the kind of straight-up ’80s bodybuilding that gave Wahlberg the physique he’s still known for 30 years later.

How it Works:

The bi’s and tri’s are small muscles so they don’t require a lot of work to grow. Hitting them with fewer sets allows you to train them more often—in this program, three days a week. We’ve snuck some triceps work 
into the back workout, some biceps training into the chest day, and then a little of both muscles in the shoulder workout. It’s more work than your arms will be used to but spread out enough so that they can recover fully and come back stronger 
for each workout. By not doing too much on any one day, you stay fresh each workout and leave more time to work your arms hard each session.

Directions:

Perform each workout (Day I, II, III, and IV) once per week. Rest a day between the first two workouts and perform days III and IV on back-to-back days.

Exercises marked “A” and “B” are alternated. So you’ll do one set of A, rest as prescribed, then one set of B, rest again, and repeat until all sets are completed. 

Routine

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Day I

Back and Triceps

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 22

One-arm Dumbbell Row

Equipment
Dumbbells
Sets
3
Reps
8-10
Rest
60 sec
Place one hand on a bench and hold a dumbbell in the opposite hand. Stagger your legs and bend your torso so it’s parallel to the floor. Row the dumbbell back to your hip. Lower it with control to the floor. Pause a second, then begin the next rep.
Exercise 2 of 22

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
4
Reps
10-12
Rest
60 sec
Exercise 3 of 22

Rack Pull

Equipment
Barbell, Squat Rack
Sets
3
Reps
8
Rest
90 sec
Exercise 4 of 22

Rope Pressdown

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
3
Reps
15-20
Rest
60 sec
Equipment
Bench, EZ-Bar
Sets
3
Reps
10-12
Rest
60 sec
Set an adjustable bench at a 30-degree incline. Hold an EZ-bar with hands at shoulder width and lie back against the bench. Press the bar overhead and then let your arms drift behind your head. Bend elbows, lowering bar behind head then extend them.

Day II

Chest and Biceps

Exercise
Equipment
Sets
Reps
Rest
Exercise 6 of 22

Incline Dumbbell Squeeze Press

Equipment
Bench
Sets
3
Reps
8-10
Rest
60 sec
Set an adjustable bench to a 30-degree angle and lie back against it with a dumbbell in each hand. Press the dumbbells into each other and keep the tension as you lift them.
Exercise 8 of 22

Incline Pushup

Equipment
Box
Sets
2
Reps
AMRAP*
Rest
60 sec
*As many reps as possible. Place your hands on boxes or mats that raise your torso a few inches off the floor. Get into a pushup position and perform pushups so that when you lower your body down you feel a greater stretch in your pecs.
Exercise 9 of 22

Incline Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
2
Reps
15
Rest
60 sec
Exercise 10 of 22

Seated Barbell Biceps Curl

Equipment
Barbell, Bench
Sets
3
Reps
10-12
Rest
60 sec
Equipment
Bench, Dumbbells
Sets
2
Reps
8-10
Rest
60

Day III

Legs and Abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 12 of 22

Leg Curl

Equipment
Sets
3
Reps
15
Rest
60 sec
How to
Set up on a leg curl machine and make sure your knees are aligned with the axis of rotation. Curl the weight until your hamstrings are fully contracted.
Exercise 13 of 22

Front Squat

Equipment
Barbell
Sets
4
Reps
8-10
Rest
90 sec
Exercise 14 of 22

Reverse Lunge

Equipment
Dumbbells
Sets
3
Reps
10-15*
Rest
60 sec
*Each leg. Hold a dumbbell in each hand and step back. Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor.
Exercise 15 of 22

Romanian Deadlift

Equipment
Barbell
Sets
3
Reps
8-10
Rest
90 sec
Exercise 16 of 22

Body saw plank

Equipment
No Equipment
Sets
2
Reps
8-15
Rest
45 sec
Get into pushup position, rest feet on sliders. Bend elbows to rest forearms on floor. Brace abs and push body backward so legs slide straight back. Go until you feel abs about to lose tension, and pull body forward for one rep.
Exercise 17 of 22

One-Arm Farmer’s Walk

Equipment
Dumbbells
Sets
2
Reps
30 sec*
Rest
45 sec
*Each side. Hold a heavy dumbbell in one hand and walk as quickly as you can. Keep your shoulders back and chest out. Avoid twisting or bending to one side.

Day IV

Shoulders and Arms

Exercise
Equipment
Sets
Reps
Rest
Exercise 19 of 22

Six-Way Shoulder Raise

Equipment
Dumbbells
Sets
3
Reps
10
Rest
60 sec
Sit on bench holding dumbbell in each hand. Raise weights out 90 degrees to sides, bring them in front of you to point straight ahead. Raise weights overhead. Reverse each direction, bringing weights in front of you out to sides and then back down at side
Exercise 20 of 22

Bradford Press

Equipment
Barbell
Sets
2
Reps
8
Rest
60 sec
Hold a light barbell with hands outside shoulder width. Press over head, don’t lock out elbows. Lower barbell behind head, don’t go so low that shoulders relax. Continue alternating presses in front of and behind head. A press in each direction is 1 rep.
Exercise 21 of 22

Hammer Curl

Equipment
Dumbbells
Sets
3
Reps
8-10
Rest
45 sec
Exercise 22 of 22

Bench Dip

Equipment
Bench
Sets
3
Reps
AMRAP*
Rest
45 sec
*As many reps as possible. Place your hands on a bench and extend your legs on the floor in front of you. Take three seconds to lower your body until your upper arms are parallel to the floor. Press your body back up.
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